Starting with sensation, not story.
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Name the surge (1 word).
Anger. Shame. Panic. Numb. -
Scan the body (30–60 sec).
Where is it loudest? Heat, weight, tightness, motion, pressure, hollowness.
Note intensity 0–10. Note edges (sharp/blurry), temperature, direction (rising/sinking). -
Micro‑images and sounds. First flicker that arrives: colour, texture, sound, posture, a room, a smell. Don’t narrate. Just list.
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Relational tone.
Who/what does the body expect here—approach, withdrawal, correction, exposure, indifference? One phrase. -
Earliest echo.
Let the same sensation search memory for its oldest neighbour.
Ask: “Where in my life did this body‑feel live before?” Write the first scene fragment that appears (age, place, season, who was there). -
Link without story.
Complete: “Today’s [sensation word] matches [earliest echo cue] because the body registers [relational tone].” -
Belief stub (no justification). “I am ____,” “They are ____,” “The world is ____.” Keep it raw.
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Pendulate (10–30 sec).
Touch something neutral or pleasant (feet on floor, fabric on skin). Re‑rate intensity. -
One consent line.
“What would be enough safety for my body right now?” Name one concrete boundary or resource.